One of the most commonly performed exercises in the gym is the leg press. It is easy to perform and effective for the entire lower body. It's no wonder that it's part of almost every "leg day", but it's also a common exercise in the total body workout plan. In the leg press, the four-headed thigh muscle (m. quadriceps femoris), the leg biceps (m. biceps femoris) and the large gluteus maximus muscle (m. gluteus maximus) are trained in particular. So your lower body is fully activated here and the associated muscles are strengthened, allowing your whole body to gain stability. It's not uncommon to move a lot of weight when doing the leg press, so to avoid injury there are a few things to keep in mind. How to avoid mistakes and train effectively? - Find out here! 
The variants of the leg press
The leg press comes in different versions, depending on the gym or brand. The basic principle and the muscles used, however, remain the same. The best known is the leg press at a 45 degree angle (see picture on the left), here the foot rest is pressed upwards at an angle. The second most common variation is the parallel leg press (see picture on the right), where the seat and footrest are parallel to the floor and the seat is pushed backwards. With the former, the weight is usually determined with external discs, and with the latter with plug-in weights on the machine. There are no major differences in the execution, the movement remains the same.
What should be considered when buying a leg press?
The execution
Before you start the exercise, adjust the weight to your training progress and your physical condition. Sit in the seat and place your feet on the rack. Your feet should be hip-width apart and positioned centrally, with your toes pointing slightly outwards. Depending on the type of machine you are using, release the safety catch and press your legs against the footrest, either pushing the seat backwards or the weight upwards, exhaling as you do so. Make sure that your legs are not fully extended in the final position, but slightly bent - this will prevent injuries to the knee joint. Hold position briefly and then slowly return to starting position in a controlled manner until your legs are at a 90 degree angle, inhaling as you do so. To add strength, there are usually handles on the left and right side of the machines that you can hold onto. Repeat until you have completed your set.
How-to: Leg Press
1. set weight correctly, position feet centered and hip-width apart on rack - toes pointing slightly outward. 2.
2. press legs against footrest, moving seat backward or weight upward - exhale as you do so.
Hold position briefly, then slowly return to starting position in a controlled manner, inhaling as you do so.
If you are not sure how to do this exercise, start with lower weights and ask a trainer to show you how to do it. If you train at home, a mirror can help you to control the exercise.
Conclusion
The leg press is the ideal exercise to train the lower body. It activates and works the entire butt and thigh muscles. With this exercise you can usually move the most weight and notice a huge increase in strength. Nevertheless, if you are not practiced yet, you should start with low weights and then increase. In the beginning, the rule is - technique before weight.
Find your right leg press at an unbeatable price now!
Editors fitnessmarkt.de (NJ)
Image Credit: #108991944 Ivan Kurmyshov AdobeStock
Published on: 19 April 2018